Full Warm-Up Routine: 25-Min Class by Stine (Turtle Position)

One more round. And then turning your fingers forward again. Finding neutral, so connecting to your core, inhaling right leg out behind you. Notice that you're active through your leg.

Exhale pulling the knee forward trying to find your chest, your nose or your forehead. Inhale push the leg back out. Exhale pull the knee in, push the floor away. One more time, inhale.

Exhale rounding, pull the knee in and forward. And then stretching your right leg out to the right, karate kick like Sebastian said and putting your foot back onto the floor, walking your arms up. Inhale, exhale over to the right, so side stretch in your left side. Inhale length up, exhale hand to hip or floor, side stretch to the left so you're breathing into your right side body.

Inhale up again, exhale side stretch to the right. Notice how your neck feels. Inhale back up, exhale to the left. Then inhale back up, exhale plank hands.

Keep your hips where they are but start to walk your left arm to your right foot. So you can grab onto your own thigh or the front of your shin or maybe you can even find your ankle or your foot. If you want to you can stretch your right arm forward. You can also try to be on your fingertips on your right arm.

See if you can find some peace and calmness in this weird position. Some freedom to breathe. One last breath. And then hands come back to plank.

And keeping the hips still with one hand, exhale. And then hands come back to plank. And keeping the hips still where they are, walking the arms forward so you're in the half puppy pose. So you can find if you want to have your shin or your forehead or the top of your head down, just choose whatever your body is allowing you to do right now.

Breathe into your shoulders and your upper back. And keep especially the right foot active. One last breath. And then coming back to plank hands.

Walking your right foot to the outside of your right hand. And you can slide the left knee slightly back so you can drop your hips. Inhale here. And exhale, try to push back and straighten your right leg as much as possible.

Inhale, hips down. Exhale, back. Inhale, forward. Exhale, try to straighten your front leg.

Just two more. Flow with your breath. And then pause with your right knee over your right foot. Turn your right toes and right knee slightly out to the side.

Drop your hips forward and down. And inhale your right arm up. And start looking after your right arm as it starts to reach for your left foot. So you're pulling your foot toward your hands.

And you can use the foot to pull the foot away from your body to open your front of the shoulder and the chest. Breathe. One more deep breath. And then you're going to release the foot but place the left foot over to the right.

So to the half squat position. So you're sitting back onto your left heel. You can stay up or you can have your fingertips to the ground, your palms to the ground. And you can stay in the middle or walk right or left.

Just find wherever you need to be in your hips right now. One last breath. And coming back to plank hands. Tuck the back toes and lift the back knee off the floor.

Inhale your right arm up towards the ceiling. So push the floor away through your left arm and move into side plank on the left side. So you're on the outer edge of your right foot. Left foot stacks on top.

So lift the hips away from the floor. Keep reaching through the right arm. Last inhale. Exhale plank.

Take a nice breath in through the nose and exhale all the way down to the floor. Stretch the arms behind you and see if you can clasp the hands together. So inhale use the clasp to pull your chest off the floor. And this time push the feet into the floor and see if you can activate the inner thighs.

And try to create length through your neck. Lift through your chest. And one last inhale. See if you can lift just a tiny bit more.

And exhale lower to the floor. Hands next to your ribs. Tuck your toes. Inhale prepare.

Exhale plank pose and move back into downward facing dog. So you can walk your dog around. If you're tight in your hamstrings, calves, ankles, feet, nice to just push some weight into one leg and then the other. Focus on lifting the hips up and back away from your arms and shoulders.

Find length in your back. And then come back into tabletop knees down. Find neutral again. And on your inhale left leg out behind you.

Nice and active left leg. Exhale pull the knee forward to your nose, your forehead, wherever you can go. Inhale straight leg out behind you. Exhale you're pulling forward and in.

One last time inhale. Exhale pull in. This time left leg out to the left. See if you can stay active through your leg.

Hover and place the left foot down in line with the right knee. Walk your torso up. Inhale hips forward, arms up. Exhale side stretch to the left.

And on your inhale both arms up. And on your exhale to the right. One more roundy inhale. Find the lift up.

And exhale depth over to the left. Last inhale up. Exhale side stretch to the right. Inhale up.

Exhale plank with the hands. And then walk your right arm to your left leg. It can be your thigh, your ankle, your foot, whatever you want. Whatever you can grab.

And then if you want you can walk the left arm forward. You can stay on your palm or fingertips. And breathe. Notice where you feel resistance right now.

And see if you can bring the breath to that space. One last breath. And then slowly release. Plank with the hands.

Keep the hips where they are and walk the arms in front of you. Relax the chest down and see where you want to rest your head, forehead, your shin or top of the head. Stay active through your left leg. Pushing the side of the left foot into the floor.

And then slowly walk the hands back to plank. Step the left foot to the outside of the left hand. Bring the hips down to the floor. You can help to bring the right knee back.

Inhale chest up. And exhale try to stretch out the left leg. Inhale bend the knee, lift the chest. And then exhale straighten and lengthen.

And just keep moving with your breath. See how you can relax the hips down. And pull the leg straight. One last round.

And then stop with your left knee above your left ankle. Turn your left toes out to the left. Your knee follows. Drop the hips down.

Inhale your left arm up. Start to reach back through your left arm and bring the right foot to the hand. And then you can use the strength of the leg to pull the chest open. Breathe.

Breathe. Relax the shoulders, the jaw, everything that doesn't need to tense up right now. One more breath. Slowly release the foot and bring it over to the left.

So half squat. Sit on your right heel. You can stay up with your fingertips. Come forward to your palms.

Walk to the right, walk to the left. Just go wherever you need to go. Make weird sounds if that feels good. Try not to hold any tension in.

One more breath. And then coming back to plank hands and tuck your back toes to lift the back knee. Inhale your left arm up. Again, feel stable through your right arm and shoulder.

And start to move into your side plank. Come to the outer edge of your left foot. Right foot, bring the left foot on top. Notice if your hips are sagging down, activate your side body.

Lift the hips away from the floor. One more inhale. And on your exhale, plank pose. Take an inhale, connect to your core.

And exhale, lower down. Coming into locust again, so bring the arms back, clasping the hands maybe with the other thumb in front. And this time inhale, lift the legs and the chest off the floor. So activate your back body and try to stretch the front body.

Again, active inner thighs. Reaching through the crown of the head, reaching through your toes. And on your next inhale, see if you can go a little bit further. And exhale, release down.

Hands next to the ribs, tuck your toes. And push up through plank, back to downward facing dog. Walk your dog out a little bit. Focus on lifting the hips.

So if you're rounding your back, bend your knees more. And focus on lifting the hips up and back. One more breath. So relax the head, drop the neck.

And now rolling forward to a plank pose. Taking a plank check. So come onto your fingertips on your right hand. Notice that you're not leaning to your left.

So keeping the core strong. Flat right hand, come onto your fingertips on your left hand. Again, you're not leaning to the right. Palm down, lift your right foot, not dropping the left hip or the right hip.

And putting the right foot back, lifting your left foot, trying to stay in the strong plank. And both feet down. Inhale here, see if you can go through a low push up, back to a plank. And downward facing dog.

Take a breath, relax your head. And one more time, rolling through a plank pose. This time put your knees down. Inhale, exhale, low push up, elbows in.

So you can stay here. If you feel like you can stay in this shape and lifting the knees off the floor, you can try that. If something changes in your form, please keep the knees down. One last inhale, exhale plank pose.

And downward facing dog, relax your head and neck. Take a breath. And then bend your knees, gaze forward. So you're going to keep the feet on the floor.

Inhale, exhale, shoot forward with your shoulders slightly in front of your wrists. Exhale back. Inhale, prepare. Exhale, shoot forward.

Inhale back. Exhale, shoot forward. So you keep going with your breath. So you're using your core and your fingertips and shoulders together as a break.

So you're stopping your own body from just collapsing forward and down. One more time. And on your next one, you're bringing your feet with you and land to a squat on the top of your mat. Taking a moment, maybe rolling the head around, releasing any tension in the neck and shoulders.

Shaking the hands out. Just trying to find some space in your hips. And then see if you can find your way to the floor, maybe using one hand behind you, maybe no hands. And then bringing your hands behind your fingertips, pointing towards your own hips.

Inhale, lifting the hips. Exhale, bring the hips down or maybe even back between your own arms, L-sit. So inhale, push the floor away, lifting the chest, lifting the hips. Exhale, lower down, maybe bring the hips back.

Inhale, push up. Exhale, pull back. One more time. Inhale, lift.

Exhale, lower down. This time, hips down. Bring your feet together. Keep the hands behind you, either on your fingertips or palms, whatever that can help you to keep the chest open.

And then lift the feet off the floor and start to straighten the legs. Straighten the legs without collapsing the chest. Inhale here. Keep the chest up, but lower the legs just above the floor.

Inhale, bring the feet back. Exhale, lower the feet down. Three more. Inhale up.

Exhale down. Two more. Inhale, straight legs. Exhale, straight legs.

Last one. Inhale and exhale. Inhale, legs up. And take the arms in front of you and start to roll back onto the floor with your back.

Bring the legs above your hips, arms overhead. Take a moment. Connect to your core again. And see if you can lift the hips off the floor and bring your feet toward your own hands.

If it stops because of your hamstring or your back, something is shaking, something is resisting, try to find your way by bending your knees and use a slight rock in the hips to bring the legs over. And when you find your way into plow, you can stay here and breathe into your back body. Two more deep breaths. Staying connected, staying active.

And then see if you can roll straight up into your squats. Take a breath here. Inhale, exhale. Inhale, exhale.

Inhale, exhale. Inhale, exhale. And place your palms down and see if you can bring your knees to the top of your arms for crow pose. So balancing on your hands.

It can be with toes down. Maybe you're balancing on your big toe. Maybe you're bringing the feet off the floor. Take a breath here.

And either walk your feet back or float back to a low push up all the way down to the floor. And then come down to the floor. Flatten out your feet. Inhale, lift the chest for cobra.

Exhale, lower down. Tuck your toes. Push back through plank into downward facing dog. Drop your head.

Relax your neck. Take a breath. Next inhale, gaze forward, bend your knees and float your feet outside of your hands. You land in a squat and you jump around.

Walk into a plank. Take a push up. Back to dog. Inhale, bend your knees.

Exhale, float forward into a squat. Shoot up and around. Walk into a plank. Low push up.

Back to dog. One more round. Float forward. Explose up and around.

Low push up. One more round. Dog, float, squat, around. Low push up.

Plank, dog, knees down. Roll your hips up. Roll your torso up. Push your hip forward.

Start to reach your right arm back towards your right heel. Lift the left arm up. Take your left hand behind your head and push the head into your arm. Lift the left elbow up.

And then slowly change sides. So reach the left arm up, around towards your left heel. Reach the right arm up and around to the back of your head. Push the back of the head into your hand.

Lift the right elbow. Lift the chest. So one more round. Circle around.

Right hand to right heel. Left hand behind your head. Pushing the chest up. Pulling the hips forward.

And circle around. Left hand to left heel. Right hand behind your head. And then exhale.

Lift everything up. Last inhale. And then exhale, release. Flatten out your feet.

Sit down. Close your eyes. Take a breath. And then take a quick scan through your body.

Just notice your heart beating in your chest. The warmth in your skin. And just yourself being present in your own body. So bringing this awareness of yourself, your own body into your training today.

One big breath in through the nose. Out through the mouth. Good job.